Below is the checklist that Jon Warren follows prior to running a marathon. He's head track and field coach at Rice University and finished eighth at the 1996 Olympic Trials Marathon in 2:15:59. He also represented the United States at the 1997 World Championships Marathon. He offers his coaching services to athletes of all levels.
The following checklist is set up for a marathon scheduled to start at 8:00 a.m. on Sunday morning.
SATURDAY
8 or 9 a.m. -- Wake up as late as possible
Saturday morning 9:30 a.m. -- Breakfast: cereal, toast, fruit, yogurt, possibly some meat, two to three glasses of grapefruit juice
10:30 a.m. -- Drink one glass of high carbohydrate source. Drink water constantly, about eight ounces an hour. Urinate constantly. Read, watch TV. Remind myself that this is my race, any and all pressure is from within.
12:30 p.m. -- Lunch: pasta or rice, roast beef sandwich, fruit, Cytomax or two to three glasses of fruit juice.
1:00 p.m. -- Same as in the morning. Drink one glass of high carbo source. Drink water constantly, about eight ounces an hour. Urinate constantly. Read, watch TV. Remind myself that I will stick to my race plan, regardless of what happens around me. Try not to think about the weather, because it is something I have no control over.
3:00 p.m. -- Jog or go for a 15 to 20 minute walk. Stretch lightly afterwards. Drink more water. 4:00 p.m. -- Eat a cookie, and some fruit. Drink one glass of high carbo source. Continue to drink water. Read or watch more TV. Remind myself that compared to short races, the marathon is much less a mental game and more of a physiological game. That is, if I have done the work, all will go well.
7:00 p.m. -- Eat a big dinner, two-plus servings of pasta with a meat sauce. Salad, and a small dessert. Drink water, fruit juice or electrolyte source.
8:00 p.m. -- Drink one or two pints of Guinness, if available.
10:00 p.m. -- Drink one glass of high carbohydrate source, more water and try to go to sleep. Remind myself that the halfway point is 20 miles and to stick to my race plan.
Throughout the night -- Get up to urinate two to three times.
SUNDAY
5:45 a.m. --Wake up. Breakfast: bowl of cereal, toast. Water.
6:30 a.m. -- Take a cold shower. Drink more water. Have a cup of coffee.
7:00 a.m. -- Drink one last glass of high carbohydrate source.
7:20 a.m. -- Light jog for one mile. Stretch. Remind myself of last three months and goals.
7:45 a.m. -- Drink eight to ten ounces of electrolyte source.
8:00 a.m. -- Relax and start race.
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